Wednesday, November 9, 2016

Feeling bloated? Here's how to reduce water retention

Source Website: http://health.asiaone.com/health/body-mind/feeling-bloated-heres-how-reduce-water-retention
By Balvinder Sandhu, herworldPLUS, Tuesday, 08 November 2016

 
Water retention refers to the situation when excess fluids build up inside the body.
PHOTO: Water retention refers to the situation when excess fluids build up inside the body. They sometimes indicate a serious medical problem and need to be evaluated by a physician.
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Ever had one of those days when you feel sluggish, your rings are tight and your heels somehow don't fit? You could be suffering from water retention.

What is it
Water retention refers to the situation when excess fluids build up inside the body. The medical term is 'oedema' and it either occurs all over your body (generalised oedema) or only in particular areas (localised oedema). It's not unusual for women to experience it before they get their period or during pregnancy.



Water retention medical term is 'oedema' and it either occurs all over your body (generalised oedema) or only in particular areas (localised oedema).
PHOTO: Water retention medical term is 'oedema' and it either occurs all over your body (generalised oedema) or only in particular areas (localised oedema).
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It's not unusual for women to experience it before they get their period or during pregnancy.
PHOTO: It's not unusual for women to experience it before they get their period or during pregnancy.
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Why does it happen
In most cases, there is no need to worry if you have water retention, especially if the swelling is mild.



Ever had one of those days when you feel sluggish, your rings are tight and your heels somehow don't fit?
PHOTO: Ever had one of those days when you feel sluggish, your rings are tight and your heels somehow don't fit? You could be suffering from water retention. In most cases, there is no need to worry if you have water retention, especially if the swelling is mild.
Source: pixabay, Shutterstock.com, pexels
https://3.bp.blogspot.com/-cNWXrmeMx14/WCMLcOWbDFI/AAAAAAAAlcU/MBztGfYE-WYgrkYvcyjZ3EM1JoOPhT0CQCLcB/s1600/waterretention_10.jpg
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http://health.asiaone.com/health/body-mind/feeling-bloated-heres-how-reduce-water-retention



Some medications can also encourage water retention, such as birth control pills and blood pressure medicine.



Water retention refers to the situation when excess fluids build up inside the body.
PHOTO: Water retention refers to the situation when excess fluids build up inside the body. The medical term is 'oedema' and it either occurs all over your body or only in particular areas. Some medications can also encourage water retention, such as birth control pills and blood pressure medicine.
Source: pixabay, Shutterstock.com, pexels
https://2.bp.blogspot.com/-sln5e10Sp9w/WCMLclrSP0I/AAAAAAAAlcg/WDNtkY7PxUwMjHmjik9jqB7OaJwyqQ2WgCLcB/s1600/waterretention_5.jpg
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http://health.asiaone.com/health/body-mind/feeling-bloated-heres-how-reduce-water-retention



However, it can sometimes be a symptom of something more serious, like kidney disease or heart failure.



Sometimes it could be a symptom of something more serious, like kidney disease or heart failure.
PHOTO: Sometimes it could be a symptom of something more serious, like kidney disease or heart failure. Water retention that is heart related is a result of changes in your blood pressure. Typically, the legs, feet, and/or ankles will start to swell. [1]
Picture from viralityfacts.com, posted by AmazngFacts on 10 March 2016 at 7:45 PM
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If you find that you're suddenly experiencing swelling and bloating, see your doctor immediately.



See your doctor if you notice signs of water retention that you know are not hormone related.
PHOTO: See your doctor if you notice signs of water retention that you know are not hormone related. Your doctor may run various types of tests, such as blood or urine tests, depending on your other symptoms. These will check the health of your heart, kidneys, liver, circulatory, lymphatic, and thyroid systems. He or she may also ask you about symptoms of arthritis or allergies, both of which can also cause water retention in some cases. [1]
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But if you're getting water retention with no serious health issues as its source, you can try to reduce it by yourself.

1. Drink more water


It doesn't sound sensible but drinking water actually does help with water retention.
PHOTO: It doesn't sound sensible but drinking water actually does help with water retention. This is because, when you are well hydrated, your body doesn't need to keep any excess water.
Stay hydrated. 8 glasses of fluids per day is a general guideline- this is about how much most people need to not feel thirsty and have clear or light yellow urine. More active people may need more. All fluids count, but keep in mind that some are not as healthy as water. If you are retaining water, consider whether you are staying hydrated; if your body is suffering from dehydration, it retains water as a survival mechanism. [1]
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One reason your body retains extra water is because it doesn't know when it's going to get more of it.
PHOTO: One reason your body retains extra water is because it doesn't know when it's going to get more of it. Also avoid dehydrating drinks such as coffee, tea and alcohol.
Source: pixabay, Shutterstock.com, pexels
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2. Cut down on salt


This fruit is excellent as it is rich in potassium, which eliminates water retention by helping to flush sodium out of your body.
PHOTO: This fruit is excellent as it is rich in potassium, which eliminates water retention by helping to flush sodium out of your body. Bananas also has a high level of vitamin B6, which has been proven to be especially helpful in reducing water retention in women with premenstrual syndrome. Other foods rich in this vitamin include potatoes and walnuts.
Though we've talked about gas playing a big part in bloating, sodium is also a cause. Because there is so much sodium in processed foods and restaurant meals nowadays, it is much easier to consume large amounts without knowing it. And that sodium attracts and retains water in the body, while potassium counters those effects.

Keeping an eye on your overall potassium-sodium level is important for water balance in the body. If you suspect today's bloat is a result of last night's salty dinner, add a sliced banana to some oatmeal this morning to bring back the balance. [2]
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Picture posted by Jennifer Maas on 19 June 2014

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https://www.bustle.com/articles/24386-10-foods-that-help-reduce-bloating



4. Beans and lentils
Taking in too much sodium and not enough potassium and fiber can keep you suffering from bloating on a regular basis, so lowering your sodium intake and amping up your potassium levels can be the fastest way to reduce bloating. If you aren't used to eating beans on a regular basis, they can give you a gassy feeling. But if you slowly work them into your diet, your body will adjust to the compounds that cause the gas. And then you will only see the benefits of the bean. [2]



Dietary fiber-rich lentils are an excellent choice for aiding your digestion when bloated, and potassium-packed beans, like white beans, soybeans, and lima beans are actually the highest-fiber vegetables you can get.
PHOTO: Dietary fiber-rich lentils are an excellent choice for aiding your digestion when bloated, and potassium-packed beans, like white beans, soybeans, and lima beans are actually the highest-fiber vegetables you can get. [2]
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Picture posted by Jennifer Maas on 19 June 2014

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https://www.bustle.com/articles/24386-10-foods-that-help-reduce-bloating



5. Water with Lemon
Retaining water is the body's way of holding on to fluid so that you do not become dehydrated. So it's especially important when you are bloated to push fluids through your body, not eliminate them. [2]



Lemons, being a natural diuretic and a gentle laxative, can reduce the amount of salt retained in your body.
PHOTO: Lemons, being a natural diuretic and a gentle laxative, can reduce the amount of salt retained in your body. Add lemon juice to warm water for maximum effect. When the body is no longer is in fear of dehydration it will let go of the excess water it's storing.
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Picture posted by Jennifer Maas on 19 June 2014

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https://www.bustle.com/articles/24386-10-foods-that-help-reduce-bloating



6. Celery
The chemicals that reside in stalks of this vegetable have been known to decrease fluid retention. That's one of the reasons celery is commonly used as a digestive aid to regulate bowel movements and control intestinal gas. But keep in mind that when you're bloated, it's best to lean toward cooked veggies over raw, as the fiber structure is broken down when vegetables are cooked, making them more easily digestible. [2]



 Celery contains chemicals that reside in stalks which is commonly used as a digestive aid to regulate bowel movements and control intestinal gas.
PHOTO: Celery contains chemicals that reside in stalks which is commonly used as a digestive aid to regulate bowel movements and control intestinal gas.
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Picture posted by Jennifer Maas on 19 June 2014

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https://www.bustle.com/articles/24386-10-foods-that-help-reduce-bloating



7. Watermelon
Almost all melons are beneficial to your health in some way, but watermelon is by far the juiciest, consisting of 92 percent water, which we now know is instrumental in reducing bloating. Watermelon also has natural diuretic properties and is an excellent source of potassium, making it very helpful in balancing the levels of sodium and potassium in the body, which is also important to taming bloating. [2]



Watermelon contains 92 percent water which is instrumental in reducing bloating.
PHOTO: Watermelon contains 92 percent water which is instrumental in reducing bloating.
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Picture posted by Jennifer Maas on 19 June 2014

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https://www.bustle.com/articles/24386-10-foods-that-help-reduce-bloating



8. Papaya
Inside of this tropical fruit is a white, milky substance called papain, a proteolytic enzyme that promotes digestion. The papaya is worth considering as we can easily pop some slices into a breakfast smoothie. [2]



Papaya contains milky substance called papain, a proteolytic enzyme that promotes digestion.
PHOTO: Papaya contains milky substance called papain, a proteolytic enzyme that promotes digestion.
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Picture posted by Jennifer Maas on 19 June 2014

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https://www.bustle.com/articles/24386-10-foods-that-help-reduce-bloating



9. Cucumber
Cucumbers are a great way to deflate a puffy tummy. The high water and high dietary fiber content of these veggies can cause increased urination, which will make you feel less full. Feeling like normal self again can give  mental relief and reduce physical discomfort. [2]



Cucumber contains high water and high dietary fiber content causing increased urination, which will make us feel less full.
PHOTO: Cucumber contains high water and high dietary fiber content causing increased urination, which will make us feel less full.
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Picture posted by Jennifer Maas on 19 June 2014

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https://www.bustle.com/articles/24386-10-foods-that-help-reduce-bloating



10. Rice
Certain foods, especially some carbohydrates, are either completely indigestible or can only be partially digested in your stomach. These foods are to blame for gas buildup and therefore contribute to bloating.

According to the American College of Gastroenterology, rice and rice flour are a good substitute for starches like wheat, oats, corn, and potatoes, as rice is fully digested in the small intestines, giving it the least chance of forming gases in your gut. [2]



Rice is fully digested in the small intestines, giving it the least chance of forming gases in the gut.
PHOTO: Rice is fully digested in the small intestines, giving it the least chance of forming gases in the gut.
Image: © bit24/Fotolia.com
Picture posted by Jennifer Maas on 19 June 2014

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https://www.bustle.com/articles/24386-10-foods-that-help-reduce-bloating



11. Put your feet up
We mean this literally - when your feet are elevated, it helps to reduce the build-up of fluid in some parts of your body, especially your legs. [1]



Elevate your feet and legs.
PHOTO: Elevate your feet and legs. Standing for too many hours or sitting all day with your feet on the floor may cause fluids to drain into your feet and legs, which causes swelling. Lie down or sit with your feet elevated when resting and taking breaks. While lying down, have your feet elevated at least 12 inches above your heart level. You can put them on top of a stack of pillows or blankets. [1]
Picture posted by Diabetic Supplies on 06 October 2016
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http://type1diabetes.uk/diabetes-foot-care-tips



12. Move, walk around often
Moving around often by walking as much as we can. Walking gets our blood pumping, increasing circulation to our feet, which can help with swelling. [3]



Walk instead of standing can reduce fluid to pool in your legs.
PHOTO: Walk instead of standing can reduce fluid to pool in your legs. However, walking gets our blood pumping, increasing circulation to our feet, which can help with swelling.
Picture posted by wikiHow
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By Balvinder Sandhu, herworldPLUS, Tuesday, 08 November 2016



Reference
[1] How to Reduce Water Retention, posted by wikiHow,  http://www.wikihow.com/Reduce-Water-Retention

[2] 10 Foods That Help Reduce Bloating, posted by Jennifer Maas on 19 June 2014, https://www.bustle.com/articles/24386-10-foods-that-help-reduce-bloating

[3] How to Reduce Swelling in Feet, posted by wikiHow, http://www.wikihow.com/Reduce-Swelling-in-Feet